Saturday

CLASS PROGRAM

- ring muscle up warm up - 

A.) Toes 2 Bar program

3 rounds

every 5 minutes hit one max effort set of Toes 2 Bar  

B.) Teams of 3 - relay style

AMRAP 20

1 clean complex

2 ring muscle up  

10 double unders  

2 clean complex 

4 ring muscle up

20 double unders

3

6

30

4

8

40

5

10

50

6

12

60

....etc

*clean complex = clean + hang clean 185/125

INT : 135/95

————————— 

C.) strength

Bench

3x5@60% 

2x5, pause @ 70% 

strict press

3xME @ 60% 

pendlay row

3xME @ 60% of clean

Log Hang clean + log press

3 x ME @ 70% of best

D.) 3 rounds

ME Strict chin-ups 

hand stand walk ramp

ME Strict handbstand pushups

hand stand walk ramp